We’ve all seen her—the mom who has her baby and two days later is back in the grind of carpools, shopping, and even laundry. We wonder how she does it. We secretly hope it happens to us. Our culture seems to value women who can “bounce right back” after childbirth and leaves little time for rest and bonding. But is this realistic? Is it even healthy? As it turns out, many cultures throughout history have embraced a time of “lying in” for women after childbirth, and the benefits may surprise you. Lying in is the sacred time after childbirth that allows the new momma to rest, heal and bond with her new baby.

Mothers who observe a period of rest after childbirth will probably notice a faster physical recovery. Their bleeding will stop sooner, and they will experience less pain in their perineum. They will also notice a faster recovery emotionally, as sleep can help with the “baby blues” that are so common as the hormones adjust after giving birth.

For breastfeeding mothers, lying in is a great way to establish a healthy milk supply and ensure that baby is gaining weight. Babies who lie in with their mothers are healthier overall, as their little bodies can more easily regulate things like breathing and heart rate when in close proximity to their mother. Finally, mothers and babies are much more closely bonded when lying in occurs, as it makes it easier to read the baby’s cues and learn to soothe and care for her.

It’s true that lying in can be difficult in a more modern society. Life keeps going at an incredibly fast pace, even after you have a baby, and there are lots of things that can’t be put on hold. But with a little preparation and help from those closest to you, you can create your own period of lying in with your new baby that will provide lasting benefits. Here are some ways you—as a modern mother—can observe a two-week period of lying in with your newborn.

Set up Your Space

It’s much easier to rest and relax when your space is conducive to relaxation. The first few days after birth should be spent in bed with your baby—nursing, sleeping, and bonding. Have someone with you all day if possible to bring you meals and take care of immediate needs. This could be your spouse, parent, or other close family member or friend. If you have other children, make sure someone is available to care for their needs as well.

Place items next to your bed that you know you will need. This may include a good book, feeding supplies like bottles/formula or nipple cream and a nursing pillow, diapers and wipes, snacks, a water bottle, a thermos with warm tea, and anything else you may find yourself using frequently. You may want to set up a similar “resting station” in another area of the home such as a living room sofa. Make sure you are near a bathroom that is well-stocked with postpartum recovery supplies like pads, bottom spray, and a peri bottle.

Clear Your Schedule

As much as possible, clear your schedule for the first two weeks after birth. This includes things like social events, volunteering, carpool pickups, and even church. If you have daily or weekly responsibilities, ask others to fill in for you for a couple of weeks. People are usually more than willing to help out a new mother. If you have other children, ask another trusted adult—such as your partner or a neighbor—to help get them to school and extracurricular activities.

Don’t agree to attend any events the first several weeks after giving birth. It’s okay to respond with a “maybe.” Let people know that you will try to be there if you are feeling up to it, but that your healing and bonding take first priority.

Stock Your Freezer

One of the best things you can do to prepare for a “lying in” period is have a freezer stocked with meals that are easy to prepare. You can choose to make these meals from scratch and freeze them yourself, purchase frozen meals from the store, or a little of both.

Don’t be overwhelmed by the idea of making freezer meals all at once. One of the easiest ways to stock your freezer is to double your favorite recipes as you cook meals prior to the baby’s arrival and use half that night and freeze the rest. It doesn’t require much extra effort to double a recipe, and you end up with enough for another meal.

If cost is a concern, watch for sales on the frozen food items your family likes to eat, or ingredients for your favorite recipes, and stock up. Things that freeze well are soups, stews, chilis, casseroles, and slow cooker meals.

Another way to stock your freezer is to request meals from friends and family who attend your baby shower or ask what they can do to help after the baby comes. You can even request a “meal train” from friends and family. Someone close to you may be willing to arrange it, but you can also arrange it yourself by sending out a list of dates and having people sign up to provide a meal on each date.

It’s also a good idea to stock your pantry with dry goods you use often. This reduces the number of trips to the grocery store you will need to make after the baby is born. Make a list of your essentials and watch for a sale on those items so you can stock up without breaking the bank.

Hire Help

If your budget allows, consider hiring some extra help for the first few weeks after baby arrives. A postpartum doula is trained to work with women after giving birth. She can help with breastfeeding, errands, light housework, laundry, breastfeeding, caring for other children, and even meal preparation. Some postpartum doulas can come during the night and help care for your new baby so you can get extra sleep during that time. Postpartum doulas usually work on an hourly basis and cost anywhere from $20-$40 per hour.

You may also want to consider hiring a professional cleaning service for the first few weeks postpartum so you don’t have to worry about a messy house while you recover. Some women don’t mind a little extra clutter and disorganization, but some find that their physical and mental health are affected by the appearance of the home.

If you don’t have anyone that can come help you care for your other children, you may also want to hire a nanny or babysitter for a few hours each day so that you can have time to rest.

Enjoy Your Baby

Last of all, remember to relax and enjoy your tiny new baby! The newborn stage passes quickly—almost in the blink of an eye. Taking time to slow down and enjoy each moment will really make a difference in how you feel and your relationship with your baby. The first two weeks are critical to your baby’s development, both physical and mental. The more time you can devote to cuddling, fondling, singing, talking, and playing, the more your baby will make those important connections in the brain that lead to healthy growth.

It may seem difficult at first, but with a little extra planning and preparation, you can enjoy a two-week “lying in” period after your baby’s birth that will provide long-lasting benefits for years to come. Instead of focusing on “bouncing back” from childbirth as quickly as possible, do yourself a favor and use these tips to make your first few weeks after birth really count.

The day I heard about Emily Dyches’ tragic death was the moment I felt a call to do something. As I sat sobbing on the edge of my bed, I felt a powerful force connecting my heart to Emily’s heart, as if I knew her well. This was a clear cry from somewhere very real, a plea “to build villages,” to let moms and all women know that we are not alone, and there is hope.

Thankfully, we know that there are answers for those going through perinatal mood disorders like postpartum depression, perinatal anxiety, PTSD, and OCD. Truly, healing is just around the corner, especially when we find a way to unite our hearts with those who understand. The aching desire that began in my soul that day was that no mom, no woman, should feel alone. Of course, Emily wasn’t alone. However, her family sensed that she would surely have benefitted from more awareness and better access to the most helpful resources, Emily has become a symbol of the need to build a village where women can invest together in healing.

A few years ago, Hannah* told me that she had finally reached out to someone who lived nearby. She told them that she couldn’t get through the day alone with the excruciating thoughts that were racing through her mind as she sat trying to nurse a sick baby, with a demanding toddler screaming to be fed as well. Unfortunately, the answer on the other end of the line was, “Welcome to motherhood, honey!” Sadly, this answer lacked the understanding that, though feelings of desperation are common, they are not normal or healthy. Amazingly, Hannah took courage again, this time trying to explain to her doctor how the voices in her head nearly caused her to crash on the freeway. His response was, “Anyone with a smile like yours must be doing fine.” Tragically, this doctor’s response demonstrated the ignorance of knowing that it is often the mom who looks the most “put together” that we may most need to worry about. It is very possible that she is putting on the make-up, the heels, and the smile in an effort to keep from collapsing, striving to maintain the appearance of independence, while her core is drowning. Thanks to recent awareness efforts around perinatal mood disorders, Hannah would probably be taken more seriously if she were to reach out for help today. Hopefully, someone would even have the preventative insight to ask how she was really doing. This would likely help to avoid terrible suffering and even tragedy by surrounding her with love and practical support, (such as nutritious meals, visits, and breaks from her toddler and baby).

Roberta* told me that she now takes an antidepressant through her last trimester of pregnancy because of former experiences with depression during pregnancy. Her doctor had also openly explained that this put her at risk for postpartum depression during pregnancy. She felt empowered to deal with this, as it was being addressed early on, and she had spoken to me as her doula about wanting additional emotional support. Throughout her last trimester and into the postpartum weeks, we discussed articles and books on the topic together, and I regularly checked in to see how her “self-care” was coming along. Was she staying hydrated, supplementing with Omega 3s, going for walks, and getting enough sleep? And when was the last time she had been able to laugh? Deliberately, we discussed Roberta’s plan for who would be there to help following the birth and how she and her husband could have time alone together each week. A few weeks after her precious baby girl arrived, things were going quite well until the day Roberta received a devastating phone call about the tragic death of her sister. I enfolded her in my arms as she broke down and eventually went into a sort of shock or numbness that wouldn’t begin to wear off until days following the funeral. She spiraled downward into sadness and anger and found it difficult to connect with her baby and older child. Often, she felt anxious around people and frequently experienced panic attacks, especially in social situations. Roberta’s closest friends and neighbors were aware of her struggles and offered support by checking in, taking over a few household tasks, and bringing in occasional meals. On one of her darkest days, Roberta bravely picked up her phone and began dialing numbers of friends until one of us answered. I couldn’t understand what she was trying to say, but I could tell she was at a breaking point and maybe in some immediate trouble. Calmly, I told her it would be okay and that I would be right there.

When I arrived, I found Roberta sitting in despairing darkness, on her lonely bed, with her quiet baby lying next to her. Between broken sobs, Roberta confided that she was fearful for her children and herself because of the thoughts that had been torturing her mind. I wrapped my arms around her again and assured her that these feelings were common with what she was going through and that it did not mean that she was a bad mom. It only meant she needed more help. When I walked outside of Roberta’s house, I saw her neighbor coming to meet me, and we called another friend to come and stay with Roberta until her husband came home. The three of us (part of Roberta’s “village”) planned who would check on her each day of the following weeks, and Roberta agreed to make appointments with her doctor and therapist to follow up on the best treatment. The days and months were long, but Roberta incrementally and steadily recovered, primarily because she knew she had a foundation of support that she could rely on.

“Joyfully, I look back on the day she posted a video of herself making her darling baby girl laugh as one of my very happiest occasions since I became part of the village building effort.” Tresa Haymond

Jacie* found herself far from home, living in the U.S., with a new tiny baby, married to an American whose culture, language, and home in a winter climate were completely unfamiliar to her. In South America, she had been surrounded by constant love and social interaction, but now she suffocated in an isolated apartment throughout the day, not knowing any of her neighbors. Several of my friends who were aware of her situation drove to check on her from time to time and offered to help with the baby. Gradually, they began to notice signs of depression and decided to ask if I could somehow help her. I was surprised that Jacie agreed to let me visit, as I was a stranger to her. I think she viewed me as a sort of counselor and a professional who could rescue her. I kindly explained that I was “a postpartum doula” and that I could help her find resources and be there with her as she became well. As she shared experiences of pain and fear, her heart opened to someone for the first time. It became apparent that Jacie had been through several traumas since the birth of her baby. I pointed out to her that she had many of the symptoms for mood disorders listed on my papers from the Utah Maternal Mental Health Collaborative. I helped her locate a few therapists in the area that would accept her insurance. Fortunately, I was still with Jacie when her husband came home, and he was surprised that we were talking about such serious issues, as he had “no idea” that she had been struggling so severely. I gave the two of them an “assignment” to call their doctor. I also helped Jacie make a list of people she could ask for specific help and finally, I demonstrated ways to exercise with her baby boy inside through the rest of the cold winter, explaining that this benefits moms by producing some of the “happy chemicals” that our brains need to be healthy. One week later, as Jacie and I walked to my car after attending her first support group, she turned to me with a fresh light in her eyes and exclaimed, “I loved that so much! Thank you for bringing me here. I didn’t know that other moms feel the way I do. It helps so much to hear their stories.” That was another incredible moment when I witnessed the magical progress a village can bring about.

After hearing about this “village world,” Kay*, my best friend from high school, asked, “Where was this when I needed it?” My heart broke for her because I realized that I had been in my own world of going at it alone with my own babies, and I wasn’t available to be there or even see her need. Kay’s mood disorder came from getting next-to-zero sleep for about six months, and being completely at a loss of what to do with a more-than-fussy baby who rarely calmed down long enough to sleep for more than an hour at a time. Kay describes how she was raised to be “fiercely independent,” and how that became a trap for her after becoming a mother. Now that Kay is healing from this experience, she talks about how she wishes that she had known that there was such a thing as “Rent-a-Grandma” or a postpartum doula, who could give relief to sleep deprived moms. When I ask for what advice she would give to moms who are suffering emotionally, she pleads, “Believe that there is someone who wants to help you, and let them help you.” With tears in her eyes, she honestly expresses, “I would drop anything on my schedule to hold a baby for four hours so any mom can get some sleep and reset her brain.”

Today we may no longer have the village around us as we once did, but as women, sisters, and mothers, we are still villagers to the core. Therefore, building creative, consistent, and compassionate villages is our life and soul saving call. Emily Dyches and a multitude of women who relate to her story would agree: nothing could be more worthwhile!

*Names and circumstances have been changed to protect privacy. Go toVillageWITH.com to join our online peer support group, the second and fourth Thursday of each month at noon. You can also listen to podcasts of moms who share their experiences of healing from perinatal mood disorders.

Dr. Jed Vandenberghe is a pediatrician in Salt Lake City, Utah. He received his medical degree from University of Utah School of Medicine and has been in practice for 29 years. He will be discussing the current topic of immunizations. Register for the conference today.